Category Archives: Whole Food Plant Based (WFPB)


This is a recipe I developed to provide myself with a relatively low calorie replacement for commercially available honey and oat bars while on a Fasting Mimicking Diet (FMD). Under such a diet I was restricted to a few hundred calories a day for a five day period. Commercially available honey and oat bars have about 100 calories per bar (usually packaged as two bars in a pack). They contain a lot of sweeteners and would quickly blow my calorie cap. These fastballs come in at about 50 calories a ball with much less sweetener. (incidentally, while writing this recipe up I could hear the announcer at the local ballpark describing fastball pitches).

These are great, nutritious snack items on a fast but are equally handy for snacks anytime and also for traveling.

It takes about 20 minutes of active involvement to make the fastballs, followed by about 45 minutes to set and cook. The finished fastballs can be stored in the fridge for up to a week or so. Alternatively they can be stored for longer periods in a freezer.